Warm up: 3 Rounds of 10 Bandy shoulder press 20 Jumping Jacks 15 Sit ups Strength:
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Shoulder Press x 6-8 reps (17,5-25Kg/10-17,5Kg)
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps
Minute 4 – Prone Plank x 30-40 seconds Workout: Five rounds for time of:
40 Double-Unders
10 Push Presses (60/40Kg)
10 Toes to Bar Postworkout: Ring dips challenge 60s Ring dips 60s rest 40s Ring dips 40s rest 20s Ring dips